A. 15 minute EMOM of Rowing and Muscle-Ups
Every 1 minute for 15 minutes (5 rounds):
Minute 1
20/15 Calories of Rowing
Minute 2
3-5 Muscle-Ups
Minute 3
Rest

Coach's Notes:
If you do not have MUs, do B.

B. 15 minute EMOM of Rowing and Chest-to-Bar Pull-Ups
Every 1 minute for 15 minutes (5 rounds):
Minute 1
20/15 Calories of Rowing
Minute 2
8-10 Chest-to-Bar Pull-Ups
Minute 3
Rest

Coach's Notes:
Scaled is Pull-ups / Ring Rows

C. 3-Position Clean 1-1-1-1-1-1-1-1-1
Every 90 seconds, for 13:30 (9 sets):
1 3-Position Clean
Loads per set (by %): 55, 60, 65, 60, 65, 70, 65, 70, 75

D. 21-15-9 Inverted Barbell Row with Feet Elevateds and Barbell Thrusters
​21-15-9 Reps for Time:

1. Inverted Barbell Row with Feet Elevated
2. Barbell Thruster @ 115/75 lbs

Time Cap: 10 minutes

A. 10 minute AMRAP of Running and Clean and Jerks
As Many Reps as possible in 10 minutes:

1. Run 2000 meters
2. Max Clean and Jerks @ 135/95 lbs

rest 5 minutes

B. 7 minute AMRAP of Double-Unders and Squat Snatches
As Many Reps as possible in 7 minutes:

1. 200 Double-Unders
2. Max Squat Snatches @ 115/75 lbs

rest 4 minutes

C. 4 minute AMRAP of Burpee Box Jumps and Barbell Thrusters
​As Many Reps as possible in 4 minutes:

1. 20 Burpee Box Jumps 24/20 inches
2. Max Barbell Thrusters @ 95/65 lbs

A. Twelve Days of CrossFit: Snatches, Front Squats, Push Presses, and more
Like the song the "12 Days of Christmas": 1, 2-1, 3-2-1, 4-3-2-1, etc.

1. 1 Snatch @ 115/75 lbs
2. 2 Front Squats @ 115/75 lbs
3. 3 Push Presses @ 115/75 lbs
4. 4 Hang Power Cleans @ 115/75 lbs
5. 5 Burpees over the Barbell
6. 6 Chest-to-Bar Pull-Ups
7. 7 Toes to Bars
8. 8 Kettlebell Swings @ 24/16 kg
9. 9 AbMat Sit-Ups
10. 10 Alternating Pistols
11. 11 Wall Ball Shots @ 30/20 lbs
12. 1 Rope Climb 12 feet

EX:

round 1- 1 Snatch
round 2- 2 FS, 1 Snatch
round 3- 3 Push presses, 2 FS, 1 Snatch... etc.

A. Snatch 4-3-2-1-1-1-1
Within 20 minutes: Snatch

1. Set 1 – 4 reps @ 55%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 75%
4. Set 4 – 1 rep @ 85%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95%
7. Set 7 – 1 rep @ 100+%

Rest as needed

B. Clean 4-3-2-1-1-1-1
Within 20 minutes: Clean

1. Set 1 – 4 reps @ 55%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 75%
4. Set 4 – 1 rep @ 85%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95%
7. Set 7 – 1 rep @ 100+%

Rest as needed

C. 50-40-30-20-10 Double-Unders and Sit-Ups
​Annie
50-40-30-20-10 Reps for Time:

1. Double-Under
2. Sit-Up

A. GOAT Day!
What do you want to work on? Improve gymnastics?
MUSCLE UP???
ROPE CLIMBS???
HANDSTAND WALKING???
PISTOLS???
DOUBLE UNDERS???

Scoring: Not Scored
B. 3 Rounds For Time of Air Squats, Muscle-Ups, and Hang Power Cleans
Nasty Girls
3 Rounds for Time:

1. 50 Air Squats
2. 7 Muscle-Ups
3. 10 Hang Power Cleans @ 135/95 lbs

​A. Push Press 5-3-2-1-1-1-1
Within 15 minutes: Push Press

1. Set 1 – 5 reps @ 55%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 75%
4. Set 4 – 1 rep @ 85%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95%
7. Set 7 – 1 rep @ 100+%

Rest as needed

B. Split Jerk 5-3-2-1-1-1-1
Within 15 minutes: Split Jerk

1. Set 1 – 5 reps @ 55%
2. Set 2 – 3 reps @ 65%
3. Set 3 – 2 reps @ 75%
4. Set 4 – 1 rep @ 85%
5. Set 5 – 1 rep @ 90%
6. Set 6 – 1 rep @ 95%
7. Set 7 – 1 rep @ 100+%

Rest as needed

C. For Time: Handstand Push-Ups
​For Time:

1. 30 Handstand Push-Ups

Time Cap: 10 minutes
Coach's Notes:
every time you come off the wall you do 5 burpees

​A. Deadlift 5-4-3-2-1-1-1-1-1
Within 20 minutes: Deadlift

1. Set 1 – 5 reps @ 50%
2. Set 2 – 4 reps @ 60%
3. Set 3 – 3 reps @ 70%
4. Set 4 – 2 reps @ 75%
5. Set 5 – 1 rep @ 80%
6. Set 6 – 1 rep @ 85%
7. Set 7 – 1 rep @ 90%
8. Set 8 – 1 rep @ 95%
9. Set 9 – 1 rep @ 100+%

Rest as needed

B. For Time: Pull-Ups
​For Time:

1. 50 Pull-Ups

Time Cap: 10 minutes
Coach's Notes:
starting with 5 burpees, complete pull ups AFAP stopping to do 5 burpees EMOM

A. For Time: Running and Clean and Jerks
​Abbate
For Time:

1. Run 1 mile
2. 21 Clean and Jerks @ 155/105 lbs
3. Run 800 meters
4. 21 Clean and Jerks @ 155/105 lbs
5. Run 1 mile